Why You May Need A Gluten-Free Diet
Nutritionist Tricia Thompson says 1-in-133 Americans suffer celiac disease, a nasty affliction that's triggered by a reaction to the gluten found in wheat, rye and barley.
The really scary news: You may have the disease and not know it.
In this Diet.com exclusive, Tricia is here to help you not only find out before it's too late, but to also teach you how to live gluten-free. 
You'll love the great pair of recipes at the end of this feature. But first, let's dig deeper into celiac disease and gluten intolerance.
"Gluten is a protein found in the grains wheat, barley and rye," says Thompson, a nutrition consultant specializing in celiac disease and the gluten-free diet. Check out her Diet.com blogs here: Living Gluten Free
"People with celiac disease have to follow a gluten-free diet. It's a serious disease and awareness needs to be increased."
Thompson painted a vivid picture of the little "fingers" in our small intestine and how they absorb nutrients as the food passes through your digestive system. When you have celiac disease, the gluten forces these fingers to shrivel to where nutrients pass through without being absorbed.
"Before physicians knew how to treat celiac disease they would see children with big bellies," she says. "A lot of people have celiac and don't know it.
"The current estimate is that celiac disease affects 1-in-133 Americans. However, a lot of people go undiagnosed."
A simple blood test can rule out celiac. But you may also want to know if you are intolerant to gluten.
Some people feel better once they give up wheat products. But you should also stay away from barley and rye to get the full affect of a gluten-free diet.
If you like beer, be warned: wheat and barley are common ingredients in your favorite brew.
Thompson assured me that there are other great-tasting grains to replace your wheat, barley and rye. She adds that major beer manufacturers (including Anheuser-Busch) are rolling out gluten-free beers.
Restaurant chains are also catering to the growing number of men and women following gluten-free diets.
The warning signs
Sadly, it's not unusual for someone to be misdiagnosed as suffering from Irritable Bowel Syndrome (IBS). The same symptoms strike those with celiac’s disease -- diarrhea, gas, constipation and weight loss.
"If you have IBS and have never been tested for celiac, I highly recommend that you have the test," Thompson says.
Other warning signs include: an unexplained iron deficiency, unexplained infertility, type 1 diabetes with gastro-intestinal symptoms.
Thompson says there are no meds that can cure celiac. You battle it by going on -- and staying on -- a gluten-free diet.
If you cringe at the thought of no more wheat, rye or barley, take heart -- gluten-free foods have come a long way, baby!
"They're not made with wheat so they do not taste the same, but that doesn't mean they aren't delicious in and of themselves," Thompson says.
"There's a huge variety of grains out there that are eaten around the world... they're just not common here in the U.S.
"And they actually are really, really tasty. It's not the same situation as it was even five years ago."
A 2004 National Institutes of Health report greatly increased awareness among physicians, but Thompson notes that it is still 10 years from the onset of symptoms of celiac disease to its diagnosis.
A lot of damage can be done in 10 years. Do yourself a favor and have the blood test if you think you may be at risk.
"You shouldn't start a gluten-free diet until you've been tested," Thompson says. "If you go on a gluten-free diet, it'll affect your test results. It's important to get a definitive diagnosis.
"Even if the tests show you don't have celiac, that doesn't mean you can't remove gluten from your diet."
That's what Thompson has done -- gone gluten-free -- and she has never felt better.
When you are ready to go gluten-free...
"Some of these recipes are my personal favorites," Tricia says. "They require simple ingredients, are easy to prepare, and pack the nutritional punch that will keep you healthy on a gluten-free diet.
"Many of these recipes were contributed by colleagues of mine, including dietitians, national support group leaders, and newsletter editors who specialize in celiac disease and the gluten-free diet. Some of these recipes were contributed by moms who cook for those who have celiac disease as well as friends who have cooked gluten-free meals for me. Here's to healthy and delicious gluten-free eating!
"Ingredients such as garbanzo bean flour, amaranth, quinoa, buckwheat, millet, teff, sorghum, wild rice, and bean flours called for in some of these recipes may be available in your local natural foods store. If not, they may be mail-ordered from several companies."
Black Bean Tacos
Makes 8 Tacos
Tacos are a great party food and a great way to boost your intake of beans and vegetables. Place each ingredient in a separate serving bowl and let everyone assemble his own taco.
1 (19 ounce) can of black beans, rinsed and drained
Salt to taste
1 medium onion, chopped
1 avocado, mashed
Juice of 1 lime
1 tomato, diced
4 ounces low fat Monterey jack cheese, grated
20 pitted kalamata olives, halved
1 roasted red pepper (from a jar is fine), diced
8 taco shells (enriched or whole grain)
Taco sauce
Heat the beans in a small saucepan with enough water to just cover the beans. Salt to taste. Bring the beans to a boil and simmer until almost all the water is absorbed.
Mix the avocado with the lime juice.
Heat the taco shells in the oven according to package instructions.
To assemble the tacos, layer the beans, cheese, onion, olives, tomato, and red peppers in the shells and top with avocado and taco sauce.
Alice's Seafood Cakes
Makes 16 cakes
This recipe is absolutely delicious. I know because I have been lucky enough to have Alice make these cakes for me. Alice recommends using organic ingredients whenever possible.
1 cup uncooked brown rice
2 cups fish stock
1 cup crab meat, picked over for cartilage
1 cup diced fish (salmon or cod)
1/2 cup diced celery
1/2 cup diced red pepper
2 ears fresh, uncooked corn, with kernels cut off (or frozen, thawed)
1/2 cup diced red onion
1 tablespoon of Old Bay Seasoning
1 tablespoon of ground coriander
1 tablespoon of Dijon mustard (check labels)
1 tablespoon of lemon zest
1 tablespoon of lemon juice
2 eggs
4 turns fresh ground black pepper
1/4 cup canola oil for sautéing
1 cup coarsely chopped cilantro
Bring the fish stock to a boil and add the brown rice, reduce heat and cook until tender, about 20 minutes. Let cool.
Meanwhile, in a fine mesh strainer, place a paper towel and the crab meat and let drain for 15 minutes. In a large bowl mix the corn, pepper, onion, celery, seasoning, lemon juice, and zest. When the rice is cool, add to bowl and mix with the eggs, seafood and 3/4 cup of the cilantro. With your hands, take about a half of a cup of the mixture and form into cakes and place onto sheets of paper towels.
Heat oil in a non stick frying pan, and when hot, sauté cakes on each side for about 3-5 minutes.
Cakes can be made ahead of time, and refrigerated. Then they can be re-sautéed or reheated in a 400 degree oven until heated through.
Serve with sliced lemon and or aioli and sprinkle with remaining chopped cilantro.
This recipe is courtesy of Alice Miller who has been known to cook delicious completely gluten-free meals for her friends.
For 48 more yummy gluten-free recipes, grab a copy of The Gluten-Free Nutrition Guide (McGraw-Hill).
For more great information, go to Tricia's info-packed website, www.GlutenFreeDietitian.com.
Tricia Thompson, MS, RD is a nutrition consultant, author and speaker specializing in celiac disease and the gluten-free diet. She has a MS degree in nutrition from Tufts University in Boston, Massachusetts and a BA degree in English Literature from Middlebury College in Vermont. |
